The Caffeine Connection

Author: FITivate | Published date: June 17, 2021 | Category: Nutrition

What is caffeine

It is a naturally occurring stimulant that works on the nervous system by blocking a neurotransmitter (adenosine) which make us feel tired

How much caffeine should we consume?

A healthy adult can consume up to 400 mg of caffeine/ day. This amount equates to 4 cups of coffee or up to 10 cans of cola

What is so good about caffeine?

Fatigue reduction

Helps in perking up and fight drowsiness by blocking adenosine.

Keeps you happy

Encourage the release of dopamine which is a mood enhancer


Fuel for Exercise performance

Helps to maintain focus and endurance during workouts


Help with weight management

Increase metabolic rate, burn extra calories of up to 80 kcal (https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2007.529)

Protect against cardiovascular diseases

Moderate coffee consumption linked to reduction in heart diseases


Protect against type 2 diabetes

Moderate consumption of coffee is linked to lower incidence of T2DM. But do not consume coffee that are high in sugar or condensed milk.


Word of Caution

Always remember to consume with moderation, too much caffeine can have detrimental effects on the body. Always consult a doctor for those who are sensitive to caffeine or have pre-existing risk conditions.

By : Alvin Ho

B (Eng), MBA, Certified Allied Healthcare/Fitness Professional (EIMS), Master Fitness Trainer / Fitness Nutrition, Resistance & Endurance Training Specialist (NFPT)



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